A New Year is approaching, people set big fitness goals for themselves, the gyms are packed, and so on. We all know this endless cycle. I’ve heard various statistics that 73-80% of people give up on their New Year resolutions within a month and only 8% accomplish their resolutions in a timely manner. This upcoming New Year is a big one. It’s the start of a new decade. So let’s do things differently and set ourselves up to be in that 8% who accomplishes instead of quits. The trick is to set attainable goals and not try to be a completely different person come January 1st. It’s taken you a lifetime to build the bad habits you have developed and it’s going to take time to build new ones. Various research sources say it takes about 66 days of doing something for it to become a habit. Instead of trying an ‘extreme’ diet or intense new workout program let’s focus on building new habits that will help you achieve your New Year fitness goals. Here are a few things I challenge you to do for 66 days minimum that will have a great impact on you achieving new fitness milestones in 2020.
Count It Down: Get a new 2020 Calendar and circle 66 days from now. As each day passes make a mark and count it down. Place this calendar somewhere you will see it multiple times a day. A visual reminder will help you stay on track.
Drink Water: One of the biggest good habits one can develop for any fitness goal is drinking more water. Ideally try to drink only water and avoid consuming calorie filled liquids. Yes, coffee is ok. Just try to hold the cream and sugar. Teas are fine without the sugar. Drink a big glass of water upon waking, have a glass with each meal, and between meals. You don’t need to measure and count. Just keep it flowing and stay fully hydrated. This will give you more energy, help you eat less, and function better in general. Oh yes, you may have to visit the restroom a little more often.
Eat Out Less: Limit how often you eat out, or ordering in, to 1-2 times weekly. This will not only save you money, but have more control over what you are eating. Have these ‘free’ meals planned and scheduled so you can eat a little lighter earlier in the day and do some exercise. Stock Up: Have an ongoing shopping list in a visible area. Whenever you are running low on something put it on the list. Then have a schedule day each week when you visit the grocery. The goal is to never run out of what you need and reduce visits to the store.
Eat Fresh: This is not a plug for Subway lol. This New Year focus on eating more natural, clean foods such as veggies, fruit, grains/nuts, and lean protein. Try to avoid overly processed foods in wrappers, boxes, and cans. Just don’t buy it then you won’t be tempted.
Thinking Ahead: Every evening before bed think about your tomorrow and plan ahead. What can you do now that will help your tomorrow. What ‘could’ happen that might mess up your nutrition or workout then make a plan to overcome that possibility. This may include setting out your clothes for tomorrow, charging your phone, packing your lunch, setting your morning vitamins out, etc. Don’t start a new day without a game plan. I always pre-pack my Fitmark ‘meal management’ bag with utensils, paper towels, and dry supplements the night before as well as have my lunch in the fridge all ready to drop into the bag on my way out in the mornings.
Exercise Is A Must: What you don’t want to do is over commit and try to be perfect. The best workout program is the one you can do consistently. Consistency will always be more important than perfection. What situation will help you fit workouts into your lifestyle? Do you need a personal trainer, a gym membership, or some light equipment like resistance bands to work at home? While trainers and gyms are awesome, they are a luxury. Home workouts can be just as effective with minimal equipment. I have three FREE home workout programs on my WittigWorks.com (https://www.wittigworks.com/free-ebooks) to help you kickstart the New Year.
Stay On Track: It’s easier to develop these healthy habits when you do it with family and friends. Having people to hold you accountable and help motivate you on low days can make all the difference. It’s also much easier to make nutritional changes when the household is involved. It’s heard to eat healthy when everyone else is eating pizza and ice cream. Another helpful tactic is to have family/friends/co-workers put a little money on the line. A little financial incentive can sometimes make all the difference on days when motivation is low.
Getting Up Earlier: I am a big believer is getting up earlier than normal to do ‘non-normal’ things such as personal development or working on projects and passions you never have time to do. This has been a game changer for me in 2019 and it is a practice I will continue in 2020 and beyond. Even with an extra 30 mins you can do an early home workout or meal prep.
In summary focus on developing the small daily habits that will eventually enable you to crush all your 2020 goals. Instead of diving into short term fixes like ‘diets’ and ‘programs’ re-program your lifestyle.
Michael Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Master World Champion
All socials: @WittigWorks